Quick and Easy: Chicken and broccoli stir-fry

Nashville Tennessean

For a quick stir-fry, first gather the ingredients and prep them in the order listed. Prepare rice or noodles. Then quickly compose the dish; do not allow broccoli to overcook.

• 2 boneless, skinless chicken breast halves
• 1 1/2 teaspoons peanut oil
• 1 tablespoon finely chopped shallots
• 1/4 cup dry white wine
• 1 1/2 cups broccoli florets
• 3/4 cup low-sodium, no fat chicken broth, divided use
• 1 teaspoon cornstarch
• 2 teaspoons low-sodium soy sauce
• 1/4 cup sliced water chestnuts, well rinsed if canned
• 1/8 teaspoon crushed hot pepper flakes, optional

Trim fat from chicken and cut into 1-inch cubes. In wok or nonstick skillet, heat oil until rippling but not smoking. Stir in chicken and cook 30 seconds to 1 minute.

Stir in chopped shallots and add white wine. Stir-fry until chicken is no longer pink and shallots begin to soften, about 30 seconds. Stir in broccoli and half the broth and stir-fry about 90 seconds or until broccoli begins to turn bright green.

Stir cornstarch and soy sauce into remaining broth; add to wok. Stir in water chestnuts and pepper flakes. Stir-fry until sauce bubbles and broccoli is tender but still crisp. Makes 2 servings.

Nutritional analysis per serving: 381 calories, 35 grams protein, 41 grams carbohydrate, 3 grams fiber, 5 grams. fat, 69 milligrams cholesterol, 362 milligrams sodium.